Mo Farah's typical training week as prescribed by Alberto Salazar

fred wrote:

Mo has talent, but he's whining about how hard it is.

no he isn't

mellorunner wrote:

This exactly. The way it is worded makes the believe the run STARTS at 5:40 pace and works down from there. With that in mind, who knows how hard the workout ends up being, Mo could be flying along by the end of it for all we know.

Hell, 5:40 could be the first mile, followed by everything else 5:00 or faster, for all we know.

I'm pretty sure if Salazar wanted him to run 5:00 pace on his long run, he would say so.

+1

Yes, just like my experience with a few cycles of "Speed With Endurance" training... I ran smashing PBs over 8km and 10km, but my marathon was an absolute failure and actually resulted in a DNF. I was mind-boggled because I had the 12-14 weeks near 110-130mi/week and my body just didn't respond on race day.

That's when I learned about Canova's specific period, which SWEP doesn't teach and long runs at MP, and nailed a good one.

That has to be early season. There's no way he's topping out at 12 miles for tempo running, especially if he's in Kenya where they routinely put in 35k worth of altitude converted race pace effort.

Anyone know where this picture was taken from? Also anyone got any other samples from farah or rupp under slazar in 2011-2013?

bump

RIPSammy wrote:

That has to be early season. There's no way he's topping out at 12 miles for tempo running, especially if he's in Kenya where they routinely put in 35k worth of altitude converted race pace effort.

What is wrong with 12 mile tempo? Meb and Ryan often top out at 12 mile tempo. Meb's tempos are 6-12 miles depending where he is in training, he has videos of his tempos on youtube.

I think there comes a point where if you do more it doesn't benefit you anymore. I haven't done a marathon, but I'd guess that point in training is 12 mile tempo. More than that looks good in a training log, but likely isn't too beneficial as it takes a long time to recover and compromises training as a result.

Overall, Mo's program looks good. Not sure why he underperformed so badly at London. Any ideas?

NotAustin18 wrote:

RIPSammy wrote:

That has to be early season. There's no way he's topping out at 12 miles for tempo running, especially if he's in Kenya where they routinely put in 35k worth of altitude converted race pace effort.

What is wrong with 12 mile tempo? Meb and Ryan often top out at 12 mile tempo. Meb's tempos are 6-12 miles depending where he is in training, he has videos of his tempos on youtube.

I think there comes a point where if you do more it doesn't benefit you anymore. I haven't done a marathon, but I'd guess that point in training is 12 mile tempo. More than that looks good in a training log, but likely isn't too beneficial as it takes a long time to recover and compromises training as a result.

Overall, Mo's program looks good. Not sure why he underperformed so badly at London. Any ideas?

Renato has his kenyan marathon runners do 30km at marathon pace and 40km at slightly slower than marathon pace

LM wrote:

Is that even legit?

Odd that he would have 200m hill "sprints". Maybe you can sprint 200m, but certainly not 10x, and especially not uphill. Fast strong running sure...but sprinting?

52.94 last 400 in the Olympic 5000m, 53.48 in the 10000.

I am the Egg Man wrote:

NotAustin18 wrote:

What is wrong with 12 mile tempo? Meb and Ryan often top out at 12 mile tempo. Meb's tempos are 6-12 miles depending where he is in training, he has videos of his tempos on youtube.

I think there comes a point where if you do more it doesn't benefit you anymore. I haven't done a marathon, but I'd guess that point in training is 12 mile tempo. More than that looks good in a training log, but likely isn't too beneficial as it takes a long time to recover and compromises training as a result.

Overall, Mo's program looks good. Not sure why he underperformed so badly at London. Any ideas?

Renato has his kenyan marathon runners do 30km at marathon pace and 40km at slightly slower than marathon pace

Many good athletes that don't do that. Look at Dennis Kimetto, Geoffrey Mutai, Wilson Kipsang, etc

Not a Coach wrote:

LM wrote:

Is that even legit?

Odd that he would have 200m hill "sprints". Maybe you can sprint 200m, but certainly not 10x, and especially not uphill. Fast strong running sure...but sprinting?

52.94 last 400 in the Olympic 5000m, 53.48 in the 10000.

Not really sure how that relates to hill sprints.

If we call 400m pace sprinting, then maybe you could do 10x200 with some decent recovery...though as someone that hasn't done 10x200 @ 400 pace I have no idea, and the uphill would certainly make it a little more demanding.

If by "sprint" it just means fast uphill repeats at like 800-mile effort than that makes sense, but I wouldn't consider those to be sprint paces.

Haven't read through every post so apologies if it has already been mention.

Has anyone realized this is basically an elite level Summer of Malmo. Doubles every day, Long run on Sunday at the appropriate percentage to the weeks total, two workouts one being a tempo and one being speed on the track/hill.

LM wrote:

Not a Coach wrote:

52.94 last 400 in the Olympic 5000m, 53.48 in the 10000.

Not really sure how that relates to hill sprints.

If we call 400m pace sprinting, then maybe you could do 10x200 with some decent recovery...though as someone that hasn't done 10x200 @ 400 pace I have no idea, and the uphill would certainly make it a little more demanding.

If by "sprint" it just means fast uphill repeats at like 800-mile effort than that makes sense, but I wouldn't consider those to be sprint paces.

I'm pretty sure sprints just mean all out effort.

If it's uphill, it's possible to give 100% effort for some short repeats.

10x200 in 29 seconds is not all-out for someone who has run 3:28 for a 1500.

NotAustin18 wrote:

I am the Egg Man wrote:

Renato has his kenyan marathon runners do 30km at marathon pace and 40km at slightly slower than marathon pace

Many good athletes that don't do that. Look at Dennis Kimetto, Geoffrey Mutai, Wilson Kipsang, etc

Kipsang did.

Don't know about the others, but you can bet they're sure as hell running more than 12 miles at marathon pace.

Lagat's philosophy of run less, run faster doesn't work in the marathon, which is why he got rocked in the one half-marathon he did.

Brad Hudson also recommends those short steep hill sprints done at max--8-10 seconds long, walk down.

Brett Gotcher, a 2:10 marathoner, I think, did 200m repeats in marathon training. The point was to train the neuromuscular system and become stronger and more efficient so that marathon pace was easier, I think.

I am the Egg Man wrote:

NotAustin18 wrote:

Many good athletes that don't do that. Look at Dennis Kimetto, Geoffrey Mutai, Wilson Kipsang, etc

Kipsang did.

Don't know about the others, but you can bet they're sure as hell running more than 12 miles at marathon pace.

Lagat's philosophy of run less, run faster doesn't work in the marathon, which is why he got rocked in the one half-marathon he did.

Kipsang trains with Mutai and Kimetto. Mutai writes all their training plans. Mutai does repeat 1ks on Tuesdays, long run on Thursday progression run style(maxes 2-3 times per cycle at 40km progressing 715 to 530 on hilly side), and Thursday a fartlek often reps of 2 min fast 1 min slow.